First of all yes and no, Micheal phelps eats entire pizzas eating thousands more calories than the advised limit. However I seriously doubt your training at an olympic level. Running three miles is terrific, how ever you probubly burn 150 calories per mile (that's on the higher end) so burning 450 calories and intaking a diet of 2500 calories a day is not going to get you results.
When people think of diet they think of eating the same flavorless foods, or starving yourself. Diet is not the answer eating should be a life style choice, and that doesn't mean you can't indulge once in a while. I was a yoyo dieter and tried everything. It wasn't until I put together a 'plan' or life style that works for me that I lost 17 lbs in 2 months the healthy way. It sounds like you like sugar. One way to cut calories but not taste when it come to soda is italian sodas, ask to have it made with calistoga (some resteraunts use 7up). My favorite is my version of a virgin cosmo. I put 2 parts peligrino with 1 part cranberry juice and squeeze in a lime.yum! the bubbles trick you into t hinking it's soda, cranberry juice is great for flushing out toxins.(it does have some sugar so don't over do store bought juices unless they are 100% juice) I used to binge on blocks of cheese so now I indulge in a caprese salad with low fat motzarella, and enjoy 2 cups of 2% cottage cheese spread out into 1/2 cup serving through out the day. Its high in protien and keeps the hunger feeling away, plus protein is great for building muscle, and muscle burns more calories at rest than fat does.(so if yo have more muscle you burn more claories sitting doing nothing)When I want ice cream at night I snack on frozen pitted black cherries they sell them at safeway, I place one or two dark chocolate chips into the holes so there's an extra treat that satisfies my night time cravings. Also i enjoy the new chocolate special K serieal, but be ware to stick to portion size 3/4 cup of cerial. Look at food labels I try to eat foods that have twice the protien than fat, so fish is great, lean red meat go for it. I love to eat out at resteraunts and I bought the book calorie king it's full of choices from chain resteraunts,(he has a free site too) you may be suprised to know a tortilla at Chipotle has over 200 calories and the steak has over 100 calories less than the chicken. Don't be afraid of food, just make informed healthy choices. You don't have to eat 'rabit food' to lose weight.
try replacing some of your typical meals with smaller snacks through out the day eat lots of fruits, vegetables(colorful ones), low fat cheeses, fish, beans and of coarse drink 8oz of water. If you eat foods that fall with in these groups (which is a limitless selection) I gaurantee you'll drop the weight and keep it off. Good luck to you.

To tell you the truth it really doesn't matter what you eat as long as you limit your calorie intake.

Dieting is the right way to lose the extra weight.

What I suggest doing is eat what you regularly eat, nothing fancy and if your anything like me you cant afford it or it tastes bad lol.

1-eat 4 times a day of what you regulary eat
2-cut what you eat into 3/4 or 1/2 make it a smaller portion of what you regularly eat.
3-eat every 2-3.5hours that way you give your body time to digest what you have eatin
4-I hope you love water if you want to lose wait, because you need to drink atleast 8Glasses of 12oz. of water or a gallon if possible then you will see the biggest results ever! If your like me and like green tea thats a way to go to instead of water, or me since water tastes like the air, I'll take some low calorie koolaid or put just a lil sugar in your water to make it has some lil flavor but not to much! drink it very ICE COLD!! Your metabolism will be so in to gear and confused you will lose weight tremendously and if you lift weights like me you will start seein your muscles! I hope i helped!

it won't help you at all. Your diet is very important if you want to loose weight. Even though you burn a lot of calories the calories that are suppose to be burned aren't.

I understand that you like eating junk food but you don't have to actually abandon them. I have learned one thing, you can eat anything as long as it is in moderate portions. Soda is bad for you and plus if you decide to only drink a soda like on the weekend you can loose weight by just stop drinking soda. Drink loads of water and stop eating pizza, cakes, and soda frequently. You can probably have pizza once every week or two weeks. Just don't think of it as a diet because it will be hard to do. Think of it as staying healthy.